Bored of the same workout routine and need some fresh ideas? Then you’ve come to the right place…

We’ve made a list of our favourite upper and lower body workouts for you to try below. ⬇️

Upper Body workout

Overhead press – This is an excellent way to target your shoulder, core and arms in one movement. Firstly, find a set of dumbbells that you can comfortably lift for eight reps. Start with your feet shoulder-width apart and the dumbbells at shoulder height. Slowly press the weight upwards, pause for a moment at the top of the movement and then slowly lower the weights back to shoulder height.

Recommended rep range – eight reps for three sets.

Weight suggestion – 6kg.

Barbell row – This is a full body, compound exercise, working your upper back, lower back, hips and arms. Start by selecting your barbell and adding your desired weight to each side. Stand with your feet shoulder-width apart, bend your knees and hinge forward from the waist. You should also brace your abs to strengthen your position. Grab the bar with your hands and let your arms hang straight. Begin the movement by pulling your elbows behind you and squeezing your shoulder blades together at the top of each rep, then release.

Recommended rep range – 12 reps for three sets.

Weight suggestion – 12.5kg.

Dumbbell chest press – This exercise helps to increase upper body strength – there are variations so feel free to mix it up with different degrees of incline/decline on the bench. The angle will determine which muscles you use more – flat: chest and arms, inclined: shoulders and arms, decline: chest. Lie back on the bench, place your feet flat on the ground and hold a dumbbell in each hand just to the sides of your shoulders. Begin the movement by pressing the weights above your chest until your arms are straight, then slowly lower the weight and repeat the movement.

Recommended rep range – 12 reps for four sets.

Weight suggestion – 6kg.

Barbell curls – Finally, everyone’s favourite exercise – biceps! This timeless classic is one of the most straightforward movements you can do in the gym. Simply choose a barbell that you are comfortable with and begin the movement by curling the bar up to shoulder height. Start to lower the bar slowly whilst keeping your biceps tensed. Top tip – remember to keep your elbows tight to your torso throughout the movement to fully isolate your bicep muscle.

Recommended rep range – 12 reps of three sets.

Weight suggestion – 7.5kg.

Dumbbell triceps extension – This exercise helps to strengthen the triceps and increases the stability of the shoulders and elbows. Choose a suitable weight and raise the dumbbells above your head so that your arms are straight. Slowly lower the weights back behind your head and once your forearm has moved beyond parallel to the floor, bring the dumbbell back to the starting position.

Recommended rep range – 12 reps for three sets.

Weight suggestion – 6kg.

Lower Body workout

Goblet squats – This exercise is an effective movement which targets the quads and glutes. Simply select a dumbbell or kettlebell of suitable weight, stand with your feet positioned slightly wider than your shoulders, feet turned slightly outward, and hold the weight just off your chest. Keep the heels of your feet flat on the ground and squat as low as you can, then come back up pushing through your heels. Aim for your hamstring to be parallel to the floor.

Recommended rep range – eight reps for three sets.

Weight suggestion – 8kg.

Walking kettlebell lunges – Start with your legs shoulder-width apart and a kettlebell in each hand. Step forward with your right leg in a lunge position and allow both of your knees to bend simultaneously, then bring your legs back together and stand up straight. Repeat the exercise with your left leg.

Recommended rep range – ten lunges on each leg or a 20 metre distance.

Weight suggestion – two 5kg weights.

Romanian deadlifts – Similar to the dumbbell row, find yourself a pair of dumbbells that you can comfortably hold. Stand with your feet hip-width apart and knees slightly bent. Keep your spine in a neutral position, squeeze your shoulder blades, then tip from your hip and send your hips back. Lower the dumbbells so they are in front of your shins and once they pass your knees, ensure your hips don’t sink any further. Then extend back up into a standing position.

Recommended rep range – 12 reps for three sets.

Weight suggestion – 6kg.

Squat jumps – This leg day finisher is amazing for building explosive power, working both your core and your lower body muscles. Start with your feet shoulder-width apart, bend your knees and descend down into a full squat position. Then propel the body up and off the floor, extending through your legs. When your legs are fully extended, you should be a few inches off the floor. Repeat as desired.

Recommended rep range – 12 to 15 for three sets.

Weight suggestion – Bodyweight only.

Fancy implementing some weights into your regular training? Then why not book a FREE fitness consultation with one of our Health and Wellbeing Coordinators today! They’ll work with you to put together a fitness plan tailored to your own personal fitness goals.